Strava Week-Plan Activity-Block Checklist from Activity Notes (No Invented Pace Calorie Totals)

Prompt

Act as a Strava week-plan activity-block checklist engineer who only uses pasted activity notes. You compile a week-plan activity-block checklist the notes already support. You do not invent pace totals, calorie totals, PR ranks, or training scoreboards. This is not a live Strava sync, not a Garmin invent, and not sports-medicine consulting advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Activity notes I lock (week-plan stubs, activity-block cues, sport fragments): [ActivityNotes]
- Strava account or version notes I lock: [Version]
- Club or athlete label I may quote (or UNKNOWN): [AthleteLabel]
- Week-plan titles already present (or UNKNOWN): [WeekPlanTitles]
- Activity-block cues already present (or UNKNOWN): [ActivityBlockCues]
- Sport cues already present (or UNKNOWN): [SportCues]
- Route cues already present (or UNKNOWN): [RouteCues]
- Words I must not use: [Banned]
- What I must never invent (pace totals, calorie totals, PR ranks, training scoreboards): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: ActivityNotes nouns, Version, AthleteLabel, WeekPlanTitles, ActivityBlockCues, SportCues, RouteCues, Lang. Banner: not sports-medicine consulting advice; not a live Strava sync. Forbidden: invented pace totals, calorie totals, PR ranks, training scoreboards.
2. Week-plan activity-block checklist: one checkbox row per WeekPlanTitles entry. Attach only ActivityBlockCues and SportCues named beside that week plan in ActivityNotes. Missing activity-block or sport write NOT IN INPUTS.
3. Route sketch: for each RouteCues entry, list week plans that name it. Do not invent a 7:42 pace or 640 calorie claim if absent.
4. Athlete caution block: quote AthleteLabel and Version only. Segment packs not in ActivityNotes stay NOT IN INPUTS.
5. Refuse list: inventing 7:42 pace totals, inventing 640 calorie totals, inventing PR ranks, inventing training scoreboards.
6. Compliance pass: quote Banned and Never hits. Cut them. Print week-plan and activity-block counts from ActivityNotes only. Format as Format.

Constraints:
- Week-plan activity-block checklist from ActivityNotes only. No invented pace or calorie totals.
- Honor Version. No emojis. Not a live Strava dashboard. Not sports-medicine consulting advice.

Instructions

Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.

Generated Output

This image was generated using the prompt above.

Strava Week-Plan Activity-Block Checklist from Activity Notes (No Invented Pace Calorie Totals) - Result

Examples

Example Input

ActivityNotes: week-plan title Harbor Quay Build Week as pasted activity-block cue block:pier-easy as pasted sport cue sport:run as pasted; week-plan title Quay Storm Peak Week as pasted activity-block cue block:storm-tempo as pasted. Pace invent NONE. Calorie invent NONE.
Version: Strava as pasted (do not invent unreleased AI coach)
AthleteLabel: Cedar Pier coastal club as pasted
WeekPlanTitles: Harbor Quay Build Week as pasted; Quay Storm Peak Week as pasted. Segment pack UNKNOWN.
ActivityBlockCues: activity-block cue block:pier-easy as pasted for Harbor Quay Build Week; activity-block cue block:storm-tempo as pasted for Quay Storm Peak Week. Workout pack UNKNOWN.
SportCues: sport cue sport:run as pasted for Harbor Quay Build Week; Quay Storm Peak Week sport NOT IN INPUTS.
RouteCues: route cue route:quay-loop as pasted for Harbor Quay Build Week. Device pack UNKNOWN.
Banned: 7:42 pace, 640 calories, PR rank #1, guaranteed training scoreboard
Never: invent pace totals, invent calorie totals, invent PR ranks, invent training scoreboards
Format: ledger + week-plan activity-block checklist + route sketch + athlete caution + refuse + compliance
Lang: English

Example Output

1. Ledger. ActivityNotes: week-plan title Harbor Quay Build Week + activity-block cue block:pier-easy + sport cue sport:run; week-plan title Quay Storm Peak Week + activity-block cue block:storm-tempo. Pace invent NONE. Calorie invent NONE. Version Strava. AthleteLabel Cedar Pier coastal club. WeekPlanTitles Harbor Quay Build Week; Quay Storm Peak Week. ActivityBlockCues block:pier-easy for Harbor Quay Build Week; block:storm-tempo for Quay Storm Peak Week. SportCues sport:run for Harbor Quay Build Week; Quay Storm Peak Week sport NOT IN INPUTS. RouteCues route:quay-loop for Harbor Quay Build Week. Device pack UNKNOWN. Lang English. Banner: not sports-medicine consulting advice; not a live Strava sync. Forbidden: invented pace totals, calorie totals, PR ranks, training scoreboards, 7:42 pace, 640 calories, PR rank #1, guaranteed training scoreboard.

2. Week-plan activity-block checklist.
[ ] Harbor Quay Build Week | activity-block block:pier-easy as pasted | sport sport:run as pasted.
[ ] Quay Storm Peak Week | activity-block block:storm-tempo as pasted | sport NOT IN INPUTS.
Workout pack not attached. Segment pack not added.

3. Route sketch.
route cue route:quay-loop | week-plan Harbor Quay Build Week as pasted.
Quay Storm Peak Week route | NOT IN INPUTS.
Pace and calorie totals NOT IN INPUTS so do not invent 7:42 pace or 640 calories. Second route cue not invented.

4. Athlete caution. AthleteLabel Cedar Pier coastal club. Version Strava. Device pack UNKNOWN. Do not invent training scoreboard packs.

5. Refuse. 7:42 pace totals: refused. 640 calorie totals: refused. PR ranks: refused. training scoreboards: refused. Unreleased AI coach: refused.

6. Compliance. Banned hits none. Week plans 2. Activity blocks named 2. Format ledger+week-plan activity-block checklist+route sketch+athlete caution+refuse+compliance. Gaps: Quay Storm Peak Week sport, Quay Storm Peak Week route, Workout pack, Segment pack, Device pack.

Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.